Checklist · 3 pages
Chair Tai Chi 15-Minute Routine Card
The full 15-minute seated tai chi routine on one printable card, plus easier and harder versions, a 5-minute desk version, safety notes and a 4-week tracker.
Free challenge · 13 printable pages
4-Week Beginner Kettlebell Plan for Women
One bell, three short sessions a week. Four weeks from your first kettlebell deadlift to a full workout, with 10 moves, simple form cues and a tracker.
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What’s inside
This plan takes you from what-do-I-do-with-this-thing to a full kettlebell workout in four weeks. You only need one bell and about 20 to 30 minutes, three times a week.
You learn the hinge first, build a base in week 2, add the swing in week 3, and put it all together in week 4. Every session is written out, and the tracker shows your progress.
- Welcome to your first monthHow the plan works
- Choose your bellStart lighter than you think
- Your 3-minute warm-upEvery session, about 30 seconds a move
- The 10 movesDeadlift, goblet squat, row, carry and more, with form cues
- Week 1: learn the patternsTwo rounds, go slow, feel the hinge
- Week 2: build your baseThree rounds, a little more work
- Week 3: add the swingSwing practice first while you're fresh
- Week 4: your first full workoutFour rounds that flow like a real session
- Your session logBell, rounds and how it felt
A look at the pages
Who it’s for
- You own a kettlebell, or want to buy one, and don't know where to start
- You want short strength sessions at home
- You are new to strength training
- You want every session written out for you
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free challengeEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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